How to protect your mental health from the stress of money worries

It’s Mental Health Awareness Week, a good opportunity to remind you of the importance of protecting your emotional wellbeing when you’re facing money worries.

When you're struggling with your mental health, it can be harder to manage your money. And when you're struggling financially, it can take a serious toll on your mental wellbeing.

It's can feel like a vicious cycle, but there are things you can do to try and break that cycle.

The right tools, support and small changes can help you take back control of your mental health and your money.

Whether you're feeling anxious about bills, overwhelmed by debt or baffled by budgeting, these tips - produced with input from mental health charity Mind in Salford - could help you get your wellbeing back on track.

Be kind to yourself

Self-compassion plays a huge role in managing stress and giving you the headspace to tackle money issues.

Looking after yourself doesn’t need to cost anything and can make a big difference to your state of mind.

Being kind to yourself might include:

• eating regular balanced meals
• getting some daily exercise (even just a short walk)
• limiting alcohol and avoiding drugs
• making time for the things you enjoy
• spending time in nature (your local park or green space counts!)

Don’t ignore money worries

When bills pile up or you receive a debt letter, it can feel easier to avoid them. But ignoring financial problems often makes anxiety worse.

Facing it early gives you more options and helps reduce feelings of helplessness.

• open letters when they arrive
• make a list of what you’re dealing with
• reach out for help, there’s free support available

Build a healthy support network

It’s easier to cope when you’re not facing money worries alone. Mind in Salford recommends building an effective support system.

They run a free programme designed to provide this kind of support called Money and Me. This six-week, one-to-one guided self-help course aims to give you the skills and confidence to manage your mental health when you experience money problems.

The course is being rolled out in other regions, too. So, if you’re not in Salford, check with your local Mind to find out if it’s available where you live.

Rebuild your routines

When your mental health is suffering, it’s easy to let go of everyday habits.

For example, you might stop going to the gym or doing things that help you feel better, especially if they start to feel unaffordable.

But routines matter. As Mind in Salford points out, they bring structure, stability and a greater sense of control during uncertain times.

Spend time with positive people doing positive things

Not all social time is equal. Mind in Salford encourages finding positive activities with people who lift you up, without putting pressure on your finances.

Give yourself time to switch off

You don’t need to be thinking about money 24/7. Yes, it’s important to face it, but it’s just as important to rest your mind.

• try meditation, breathing exercises or mindfulness apps
• have time in the day when money isn’t the focus

Improve your sleep routine

Financial stress can really mess with your sleep. Creating a calming night routine can help you get better quality shuteye.

Try:

• going to bed and getting up at the same time
• avoiding screens before settling down to sleep
• cutting back on alcohol
• doing something relaxing before sleep (reading, journaling or gentle stretches)

Make a budget

Creating a budget gives you a plan. It can reduce stress and help you feel more secure and be less reactive with money.

Budgeting isn’t about punishment, it’s about peace of mind.

• Knowing what’s coming in and going out helps you feel more in control.
• A budget can reduce impulse spending and help you make thoughtful money choices.
• Include small treats or rewards - balance is key.

Get help with debt

If you’re struggling with debt, there’s no shame in asking for help. You're not alone and there are free, confidential services that can support you.

We can help you:

• understand your financial situation
• explore budgeting tools and benefit help
• look at debt solutions that fit your circumstances

Everything is 100% confidential, practical and impartial.

More support and resources

• Mental Health and Money Advice
• Mind's Mental Health at Work
• Mind: Money and mental health
• Stop Loan Sharks (offers practical and emotional confidential support by phone)

Remember, you don't need to fix everything at once. Start small, be kind to yourself and ask for help when you need it.